Pilates Single Leg Stretch - Learning Basic Pilates Moves

By Dusty Thornton
The single leg stretch in Pilates is one of the abdominal Pilates movements that works your core muscles. This move teaches you to stabilize your body while relying on your abdominal muscles instead of other body muscles.

In this article we're going to discuss how to perform the single leg stretch, step by step.

1 - From a seated position grab onto the backs of your thighs and slowly roll yourself down onto the mat. Center yourself, keeping your needs bent and arms long by your side.

2 - As you inhale, scoop your belly and bring your knees into your chest.

3 - As you exhale, float your head and neck up off the mat and place both hands just below you right kneecap. Pull your knee into your chest as you extend your left leg out, no further than a forty-five degree angle. Inhale as you switch, bringing your left knee into your chest and extending your right leg out.

4 - Repeat this pattern, inhaling and exhaling with each move, eight more times.

5 - During the single leg stretch, make sure you are using your core to control the movement and not your body. Also, make sure the tips of your shoulder blades remain on the mat and that your head "floats" up off the moat. If you feel any tension in your neck simply release your head down to the mat.

6 - Finally, really stretch your extended leg out like you are trying to reach the opposite wall while pulling the opposite knee tight into your chest.